Friday 8/1

Finish warm-up with 10-15 minutes of gymnastics skill work (handstand work, L-sit/L-sit RC, Deadhang pull-ups or butter fly pull-ups)

1) Double Hang Clean + 1 Split Jerk x 10  work up to a max

2) Front Squat 3 x 3 (80%) 3 x 3 (85%)

3) Push Press 5 x 3 heavy across

4) For Time:
50 Calorie Row Buy in
20 Power Cleans (155/105)
100m Run
15 Power Cleans
200m Run
10 Power Cleans
400m Run